Wednesday WOD – 112917

Steve

WCCF HOLIDAY PARTY!!
Saturday, December 9th, 5pm @ The Hedblom Household! Whaling City CrossFit’s Annual Holiday Party! All WCCFers and their families are invited to come celebrate the holidays with us!

This will be a Potluck and BYOB. Appetizers, Soups, salads, desserts are all appreciated. Please let us know what you can bring on the Facebook event page or on the sign up sheet at the gym.

RSVP as soon as possible if you can make it so we know how many to expect. Hope to see everyone there.

LIMITED EDITION WCCF Navy Pullover Hoodie!!!
$49.99 Available for Pre-orders only!
Pre-orders must be in by 11/30 to receive your Hoodie by Christmas!!
We will have samples to try on in the gym if you are unsure of your size.
Pre-Oder here: https://goo.gl/forms/CfXUq5RC2QZAXTWp1

GIVE THE GIFT OF FITNESS REFERRAL PROGRAM
This Holiday season, buy a WCCF Gift Certificate of at least $25 for a (non-member) friend or loved one, and when they redeem the certificate, you receive a credit valued at 150% of the Gift Certificate. For example, if you give your Mom a $110 WCCF Gift Cert for Christmas and they use it to start our On-Ramp Program, you will get a credit on your account for $165! Can purchase online or at WCCF!

WCCF OUTSIDE THE BOX
Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/

WORKOUT OF THE DAY

Wellness
1. 3 Rounds NOT for time:
10 Side Plank Top leg raises /side
20 Alternating V-ups
10 Ring Body Saw
10 Half kneeling Pallof Press /side

2. 6 Rounds:
400m row stroke rate over 30
300’ Suitcase carry
20 Russian Medball Twists
2:00 rest.
4:00 rest after round 3.

After workout:
:10 plank penalty for every stroke under 30 s/m

Fitness
1. 3 Rounds NOT for time:
10 Side Plank Top leg raises /side
20 Alternating V-ups
10 Ring Body Saw
10 Half kneeling Pallof Press /side

2. 6 Rounds:
400m row stroke rate over 30
300’ Suitcase carry
20 Russian Medball Twists
2:00 rest.
4:00 rest after round 3.

After workout:
:10 plank penalty for every stroke under 30 s/m

Performance
WL
Push Jerk + Jerk: Tng EMOM x7

CORE
3 Rounds NOT for time:
10 Side Plank Top leg raises /side
20 Alternating V-ups
10 Ring Body Saw
10 Half kneeling Pallof Press /side

METCON
6 Rounds:
400m row stroke rate over 30
300’ Suitcase carry
20 Russian Medball Twists
2:00 rest.
4:00 rest after round 3.

After workout:
:10 plank penalty for every stroke under 30 s/m